ジムと自宅の違いは? 効果的なトレーニング方法を専門家に聞いた【服筋】
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>> この記事の先頭に戻る
基本のトレーニング、ベンチプレスをジムで行う際のポイント(画像3点)
大胸筋を鍛えるなら、負荷調整の自由度の高い「バーベルベンチプレス」がおすすめ。安全性への考慮などから、動作軌道が一定で
バーにフックのついた「スミスマシン」を活用するとよい。動作時には乳首の上にバーを下ろすようにすると、大胸筋に効かせることができる。
自宅で同様のトレーニングを行う際のポイント(画像6点)
自宅では複数の腕立て伏せ(プッシュアップ)で負荷を有効に調整できる。左から「スタンダード」「オルタネイト」「ナロー」の各ポジションで多角的に大胸筋を捉える。オルタネイトで広い面を、ナローで筋肉を立体的に。手をつく位置を大胆に変化させるのがポイント。
[MEN’S EX 2021年1・2・3月合併号の記事を再構成](スタッフクレジットは本誌に記載)